A guide to healthy eating

IT IS a common misconception that healthy eating is bland, boring and difficult to practise. Truth is, you don�t have to be qualified in nutrition to make it part of your daily living. Another misconception is that healthy eating is only about restrictions. Draconian �rules� like �no salt, no sugar, no fats, no this, or no that� only serve to further mystify everyone.

By the same token, there are some parties that propagate trendy diet regimes or insist upon �special food� based on dubious scientific evidence, if at all any! When people get the wrong idea about healthy eating, they reject it (can you blame them?). By rejecting, they are only depriving themselves of one of life�s pleasures, or end up compromising their health.

To set things right, the Technical Working Group on Nutritional Guidelines under the auspices of the National Coordinating Committee on Food and Nutrition (NCCFN), Ministry of Health Malaysia deci-ded to produce the Malaysian Dietary Guidelines 1999. They made it simple to practise healthy eating through nutritious food choices everyday.

What should you eat? How much should you eat? Can you be sure of meeting your nutritional needs? Follow the guidelines and you will be well informed of what to eat to enjoy a healthier and more fulfilling life-style.

The basic concept is to eat according to our needs and maintain a well-balanced diet. Yes, we�re going to discuss the Food Guide Pyramid. 

The Food Guide Pyramid is not as sensational as some new-fangled diet ideas that are abound. It is based and validated by scientific research. Compelled by the evidence, the World Health Organisa-tion (WHO), governments and mainstream health professionals are happy to acknowledge that it�s safe and sensible. More importantly, it is proven to work by helping people eat right for good health.

Sure, we admit that there are other dietary systems out there but they are mostly developed for people with health conditions. Some are associated with health risks or side effects that are usually not mentioned.

If you are healthy and want to stay that way, take this simple advice: follow the Food Guide Pyramid. In other words, your daily meals should consist more of the foods from the lower levels of the Pyramid and the least from the upper levels. It�s amazingly simple.

The Basic 8
With the Malaysian Dietary Guidelines, there are only eight simple messages:

Variety
In Malaysia, we generally categorise foods into four main groups � carbohydrate; fruits and vegetables; protein; and milk and dairy products. Within each food group, there are many different types of food. For example, the carbohydrate group consist of rice, other cereals, cereal products, bread, noodles, pasta and tubers.

It should be a cause for celebration to know that the Malaysian Dietary Guidelines recommends savouring the variety that�s out there. And why not? Variety is the spice of life. Besides, it�s a great way to ensure you receive the diffe-rent combinations of energy (calories) and nutrients (carbohydrates, proteins, fats, vitamins, minerals and fibre) that each type of food offers. 





Exercise
If you are overweight (Body Mass Index of 25 to <30), it is important that you shed some kilos. Do it safely by aiming to lose no more than 0.5 � 1kg per week. Lead a more physically active lifestyle. Take every opportunity to work your body rather than rely on automation (such as the elevator, escalator and your car). Better yet, exercise at least three times per week for 20 � 30 minutes each time. In the meantime, cut down on the high-fat and high-calorie foods. Resist the urge to overeat or snack, and eat at regular times.

Cereals and produce
Go for whole-grain products as they are high in iron, phosphorous, vitamin B and fibre content. Peas, beans, lentils and soybean products tend to be rich in protein, carbohydrates, fibre and some vitamins (especially vitamin B). Have at least one selection that is rich in vitamin A or carotenoids daily (dark green vegetables, carrots, tomatoes, sweet potatoes, mango, papaya or melon).

Also, eat at least a selection that is rich in vitamin C (guava, papaya, oranges, mangoes or star fruits). Fibre from these foods helps im-prove bowel function and reduces constipation, diverticular disease and haemorrhoids (piles). Fibre may also lower the risk of heart disease and some forms of cancer.

Minimise Fat
Dietary fat is important to your health. However, excessive fat in-take is the main culprit responsible for overweight. It also results in high cholesterol and triglyceride levels in the blood. Use as little cooking oil as possible; instead of frying all the time, try grilling, microwaving or steaming. Choose lean meat and discard the skin. Don�t forget to limit foods (like burgers, crisps and kueh) that may contain high amount of hidden fats. It�s fine to take cholesterol-rich foods once in a while.

Less salt
Sodium is naturally present in many raw and processed foods. Therefore, it is unnecessary to add extra salt to your meals. Control salt intake by limiting the consumption of salted foods and condiments (soy or oyster sauce). Choose fresh foods over convenient foods and �fast foods.� Read food labels to determine sodium amounts in processed foods and snack items. You can also substitute salt with herbs and spices for seasoning.

Watch the sugar
Excessive sugar intake tends to displace nutritious foods and can contribute to nutritional inadequacy, dental cavities and raised levels of triglycerides in the blood (in susceptible individuals) and gastro-intes-tinal irritation. The World Health Organisation recommends that not more than 10% of energy should come from sugar. So go easy on sugar.

More water
Water is essential for digestion, nutrient absorption, transportation and excretion of waste products, regulation of body temperature; and lubrication of moving parts. Yet, your body loses a total of about one and a half to two and a half litres a day. Replace lost fluid by drinking at least six to eight glasses of water everyday. Don�t wait until you�re thirsty; you might not realise that you�re dehydrated already.

Practise Breastfeeding
Healthy eating begins at birth. Breast milk provides all the nu- trients your baby needs for growth and development � including brain development. Breastfeeding is also beneficial to the mother and promotes bonding with the baby. Give your baby the best start in life.

Professor Dr Mohd Ismail Noor, a nutritionist, is the chairman of the Technical Working Group On Nutritional Guidelines, president of the Malaysian Association For The Study of Obesity, and vice-president of the Nutrition Society of Malaysia. For further information on the Malaysian Dietary Guidelines, visit http://www.nutriweb.org.my.

Obesity: Teach children to eat in moderation

Obesity: Teach children to eat in moderation

Berita Semasa

Malu bertutur bahasa Melayu

Oleh MUZDALIFAH MUSTAPHA
pengarang@utusan.com.my

KUALA LUMPUR 25 April - Rakyat di negara ini diminta supaya tidak memandang remeh bahasa Malaysia dengan berasa malu untuk bertutur di khalayak ramai seolah-olah bahasa kebangsaan itu bukan bahasa ibunda negara ini.

Timbalan Perdana Menteri, Tan Sri Muhyiddin Yassin berkata, rakyat seharusnya lebih yakin menggunakan bahasa Malaysia yang kini antara bahasa paling unggul digunakan di serata dunia.

Menurut beliau, dari segi jumlah penggunaan bahasa di seluruh negara bahasa kebangsaan adalah jauh lebih kerap digunakan berbanding bahasa-bahasa lain.

''Saya rasa ini kerana sikap, mungkin jika tidak menggunakan bahasa Inggeris tidak glamor dan seolah-olah bahasa Malaysia ini adalah bahasa yang rendah.

''Paling penting adalah soal keyakinan untuk menggunakan bahasa kita. Oleh itu, saya menekankan supaya kempen menggunakan bahasa kebangsaan harus diteruskan," katanya ketika menjawab soalan tambahan ahli Dewan Negara, Senator Datuk Dr. Firdaus Abdullah pada sidang Dewan Negara di sini hari ini.

Firdaus ingin tahu punca kemerosotan bahasa Malaysia dalam kalangan masyarakat negara ini termasuk kakitangan awam dan syarikat swasta yang dilihat seperti ada yang tidak kena terhadap cara pengajaran dan pembelajaran bahasa kebangsaan di negara ini.

Muhyiddin yang merupakan Menteri Pelajaran tidak menafikan bahawa wujud rasa bimbang pihaknya terhadap kemunduran penggunaan bahasa kebangsaan di kalangan masyarakat hari ini yang lebih mengalu-alukan bahasa Inggeris.

Menurutnya, senario tersebut turut berlaku dalam majlis-majlis kerajaan yang mana penghormatan kepada bahasa luar terpaksa diutamakan sekiranya para jemputan terdiri daripada pihak negara luar walaupun bilangannya sangat kecil.

''Cuba lihat dalam majlis-majlis kerajaan, walaupun dalam majlis itu ada dua tiga kerat orang bangsa asing, pihak penganjur akan mengatakan minta maaf kerana terpaksa bercakap dalam bahasa Inggeris. Sedangkan hanya ada dua tiga 'mat salleh' tetapi kita pula nak tukar bahasa kerana nak ikut kerenah mereka.

''Adakah kerana bila kita menggunakan bahasa Malaysia, tidak ada orang hendak berlanggan atau berurus niaga dengan kita dan dianggap ia tidak boleh membawa keuntungan," jelas beliau.

Timbalan Perdana Menteri berkata, suasana kurang mesra bahasa kebangsaan di negara ini jauh berbeza dengan keadaan negara-negara besar dunia seperti China dan Jepun iaitu rakyatnya begitu bangga dengan bahasa sendiri, malah mendaulatkan penggunaannya pada semua peringkat.

''Sewaktu saya di China baru-baru ini, mereka di sana bercakap semua dalam bahasa mereka, apabila ada sesuatu majlis, bahasa utama mereka juga adalah bahasa ibunda negara itu, cuma apabila hendak bercakap dengan kita barulah mereka menggunakan bahasa Inggeris," katanya.

Sehubungan itu, kata beliau, untuk memastikan keadaan kurang yakin terhadap bahasa Malaysia, kerajaan mewujudkan Jawatankuasa Pelaksanaan Bahasa Kebangsaan yang telah mengadakan mesyuarat pertama bagi melihat bagaimana bahasa kebangsaan dapat dimartabatkan kepada kedudukannya yang sepatutnya.

Di samping itu, kata Muhyiddin, kurangnya tindakan undang-undang terhadap mereka yang melanggar kesalahan berkaitan bahasa kebangsaan juga antara faktor berlakunya keadaan bahasa Malaysia dipinggirkan.

Multiracial Society

A multi-racial society teaches people how to respect and understand the religion and cultures of others. Therefore this leads to tolerance. It helps us to learn to become a good human being. To be good or bad does not depend on religion. Each of the great religion of the world speaks about love, peace and tolerance. In reality there are no barriers between human beings, these so-called barriers are being created by human beings. Yet very often there are misunderstandings, which lead to conflict.

A multi-racial society is a society, which is very rich in cultural heritage. People living in such type of societies get the opportunity to learn about other cultures and to adopt whatever they find beneficial for them. A multi-racial society is also a multi-linguist society so people living in such societies benefit from the richness of languages and are thus able to speak different languages. The fact that there are different races and ethnics living together in a multi-racial society there is also a wide variety of traditions, customs and festivals that are being carried out in such countries. So, in someway we can say that these countries are usually more lively and colourful than others.

Malaysia is one big example of multicultural country. Multiculturalism has not only made Malaysia a gastronomical paradise, it has also made Malaysia home to hundreds of colourful festivals. It's no wonder that we love celebrating and socialising. As a people, Malaysians are very laid back, warm and friendly.

Malays, Chinese, Indians and many other ethnic groups have lived together in Malaysia for generations. All these cultures have influenced each other, creating a truly Malaysian culture. A fascinating fusion of tradition and modernity, Malaysia's architecture today is a reflection of Asia's many styles, cultures and religions. These influences include Hindu-Indian, Arab-Muslim, Chinese and European. Portuguese, Dutch and British colonization have also influenced local architecture. Now, the country embraces an independent modern Malaysian vision whilst staying true to its rich culture and heritage.

Where the Sidewalk Ends by Shel Silverstein

There is a place where the sidewalk ends
And before the street begins,
And there the grass grows soft and white,
And there the sun burns crimson bright,
And there the moon-bird rests from his flight
To cool in the peppermint wind.

Let us leave this place where the smoke blows black
And the dark street winds and bends.
Past the pits where the asphalt flowers grow
We shall walk with a walk that is measured and slow,
And watch where the chalk-white arrows go
To the place where the sidewalk ends.

Yes we'll walk with a walk that is measured and slow,
And we'll go where the chalk-white arrows go,
For the children, they mark, and the children, they know
The place where the sidewalk ends.

Friendship Poetry: Best Friends

A Friend Most True © Wendy Hinson 04.03.99I need to know if you’re my true friend, will you be by my side until the end? Can I tell you my secrets deep, and trust them in your heart you’ll keep? We are neither of us without our flaws, can you accept mine as I will yours? I’ll be a shoulder to cry on when you’re blue, will you be there for me when I need you? No matter how busy I will make time for you, if you are busy will you make time for me too? I will take your hand and comfort your tears, will you hold me and soothe my fears? I will give you joy and many warm smiles, can we share that even across many miles? I will not forget what’s important to you, will you remember what’s important to me too? With you my most favourite things I’ll share, If only I know do you truly care? If you can accept me as I do you, then I will know you are a friend most true.

When it hurts to look back and your scared to look ahead you can look beside you and your best friend will be there."

The quote is so beautiful and definitely true. A best friend is the one who always walk beside you....hold your hands and walk you through the path that you're taking. A best friend always willing to accept you as you are and speak the truth in any topic involving you. A best friend is the one who will cry with you when you're sad and laugh with you when you're happy. This friend will never leave you until the end of his/her life. 


A true friend never talk bad things behind you instead he/she will say it to your face so that you will be a better person. 


Sahabat sentiasa dirindui kerana kita sentiasa memerlukan beliau di sisi. Kerana sahabat sentiasa ikhlas menghulurkan bantuan baik dalam bentuk fizikal mahupun kata-kata. Sahabat sentiasa dirindui sekiranya beliau hilang dari pandangan mata. Wajah dan renungannya sudah cukup menenangkan hati dan perasaan lebih-lebih di saat kita murung dan di dalam kesedihan. Kasih sayang yang diberi oleh seorang sahabat amat dihargai....pegangan tangannya cukup hangat untuk memanaskan kedinginan hati dan perasaan. Wahai sahabatku, aku sentiasa mendoakan kemakmuran hidupmu dan limpahan rezeki berlipat ganda buatmu sekiranya itu memberi kebahagiaan untukmu.


Jane Monroe 2011

Apa ada pada nama? Walau siapa pun kita, Tun, Tan Sri, Datuk Seri, Dato', Tuan Haji di hadapan nama kita........kita tetap manusia biasa yang dijadikan oleh ALLAH!....Kita tak seharusnya berlagak antara sesama manusia...tidak kira warna kulit samada putih, merah, hitam mahupun kuning.....kita tetap sama di sisi tuhan melainkan amalan kita kepada ALLAH dan kebajikan kita lakukan pada manusia dan semua makhluk ALLAH yang lain.